Can Ketogenic Help You To Recover From Disease?

Ketogenic Diet

The Ketogenic Diet contains low-carb food, high-fat diet which offers many health benefits.

Research shows that this type of diet can help you lose weight and improve health. To live a long and healthy life, it’s very important for us to have healthy food, do proper exercises and yoga. But Ketogenic Diet not only gives you a healthy life but also helps you to have a disease free life where you won’t have any diseases and problems.

Persons who have diabetes, cancer, epilepsy, and Alzheimer’s disease should have a ketogenic diet as it proves very beneficial for them.

Let’s understand the ketogenic diet in detail and what are it’s benefits and what’s the weekly keto diet plan that you can follow.

What Is a Ketogenic Diet?

The Ketogenic Diet contains low-carb food, high-fat diet which offers many health benefits.

It reduces your carbohydrate intake and replaces it with fat. This process puts your body into a metabolic state called ketosis.

In all of this, your body will be able to burn fat efficiently for energy. It supplies energy for the brain by turning fat into ketones in the liver.

Your blood sugar and insulin level also go down because of this.

Different Types of Ketogenic Diets

Various versions of Ketogenic Diet include:

  • A standard ketogenic diet (SKD):  This is a moderate-protein, high-fat diet and low-carb diet which contains 20% protein, 75% fat, and only 5% carbs.
  • A cyclical ketogenic diet (CKD): It involves a period of higher-carb refeeds, like 2 high-carb food days out of 5 ketogenic days.
  • A targeted ketogenic diet (TKD): Around workouts, this diet allows you to add carbs.
  • High-protein ketogenic diet: It is almost similar to the standard ketogenic diet but includes more protein. It contains 35% protein, 60% fat and 5% carbs.

 

However, cyclical or targeted ketogenic diets are advanced methods and followed by athletes or bodybuilders and only the standard and high-protein ketogenic diets are studied more.

In this article, the information provided is mainly for the standard and high-protein ketogenic diet but many things are applied to other types also of the ketogenic diet.

Health Benefits of Ketogenic Diet

  • Heart disease: It helps to improve risk factors like HDL cholesterol level, blood sugar, blood pressure, body fat.
  • Cancer: It is helpful to treat types of cancer and slow tumor growth.
  • Alzheimer’s disease: Alzheimer’s disease symptoms can be reduced if you follow a keto diet.
  • Epilepsy: It has been found in a study that a ketogenic diet can cause a massive reduction in seizures in epileptic children.
  • Parkinson’s disease: It helps to improve Parkinson’s disease.
  • Brain injuries: This helps to reduce concession and aid recovery after brain injury.
  • Acne: Eating processed foods, less sugar, and lower insulin levels help in removing acne.
  • Lose Weight: This diet is very helpful in reducing weight and lower risk factors for disease. Research has shown that people can lose 3 times more weight by this diet in comparison to other diets.
  • Diabetes and Prediabetes: Keto Diet helps you to lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome.

 

Foods to Avoid

High Carb food should be avoided.

Here is the list of foods that you should avoid on a ketogenic diet:

  • Sugary foods: Fruit juice, smoothies, Soda, cake, candy, ice cream, etc.
  • Grains or starches: Rice, pasta, wheat-based products, cereal, etc.
  • Fruit: Except small portions of berries like strawberries, avoid all fruits.
  • Beans or legumes:  Lentils, chickpeas, peas, kidney beans, etc.
  • Root vegetables and tubers: Sweet potatoes, potatoes, carrots, parsnips, etc.
  • Low-fat or diet products: These are often high in carbs and highly processed.
  • Some condiments or sauces: These often contain unhealthy fat and sugar
  • Unhealthy fats: Limit your intake of mayonnaise, processed vegetable oils, etc.
  • Alcohol: Alcohol contains high carb content and due to this it should be avoided during the keto diet.

 

Foods to Eat

  • Meat: Ham, sausage, bacon, Red meat, steak, chicken, and turkey.
  • Fatty fish: Such as salmon, mackerel, trout, and, tuna
  • Eggs: Look for pastured or omega-3 whole eggs.
  • Butter and cream: Look for grass-fed when possible.
  • Cheese: Cheese which is unprocessed (cheddar, goat, cream, blue, or mozzarella).
  • Nuts and seeds: Flax seeds, almonds, walnuts, pumpkin seeds, chia seeds, etc.
  • Healthy oils: Coconut oil, Primarily extra virgin olive oil, and avocado oil.
  • Avocados: Whole avocados or freshly made guacamole.
  • Low-carb veggies: Tomatoes, onions, most green veggies, peppers, etc.
  • Condiments: You can use pepper, salt, and various healthy herbs and spices.

 

A Proper Keto Meal Plan For 1 Week

For your reference, I am suggesting here the weekly ketogenic diet plan for you. You all can follow this diet plan and feel the changes in yourself.

Monday

  • Breakfast: Bacon, eggs, and tomatoes.
  • Lunch: Chicken salad cooked in olive oil and feta cheese.
  • Dinner: Salmon with asparagus cooked in butter.

 

Tuesday

  • Breakfast: A ketogenic milkshake
  • Lunch: Shrimp salad with avocado and olive oil
  • Dinner: Pork chops with broccoli, Parmesan cheese, and salad.

 

Wednesday

  • Breakfast: Egg, tomato, basil, and goat cheese omelet.
  • Lunch:  Cocoa powder, Almond milk, peanut butter, and stevia milkshake.
  • Dinner: Meatballs, cheddar cheese, and vegetables.

 

Thursday

  • Breakfast: Cocoa powder, Sugar-free yogurt with peanut butter, and stevia.
  • Lunch: Stir-fry beef cooked in coconut oil with vegetables.
  • Dinner: Bun-less burger with bacon, egg, and cheese.

 

Friday

  • Breakfast: Omelet with avocado, onion, salsa, peppers, and spices.
  • Lunch: A handful of nuts and celery sticks with salsa and guacamole
  • Dinner: Chicken stuffed with cream cheese, pesto along with vegetables.

 

Saturday

  • Breakfast: Ham and cheese omelet with vegetables.
  • Lunch: Ham and cheese slices with nuts.
  • Dinner: Whitefish, egg, and spinach cooked in coconut oil.

 

Sunday

  • Breakfast: Fried eggs with bacon and mushrooms.
  • Lunch: Burger with guacamole, salsa, cheese
  • Dinner: Steak and eggs with a side salad.

 

Have different vegetables and meat over the long term as they are really helpful and provide nutrients and health benefits to you. Ketogenic Diet is really helpful if you follow it properly and take seriously of every do’s and don’t. You can get relieved with all the diseases and problems that you have and able to have a healthy and happy long life. With this you can also check our healthy diet plan

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